Healthy Eating Challenge:Recipes for week 1

Here are the recipes for those who want to get started.  Stay tuned for details on meal prep.

 

 

 

 

 

Pork Loin in the slow cooker

Ingredients

·         2 to 3 pounds pork loin

·         1 cup water

·         ¼ cup soy sauce

·         2 Tablespoons onion flakes

·         3 gloves garlic

·         ½ cup red wine

·         ¼ teaspoon black pepper

Directions:

Place pork loin into slow cooking.  Mix remaining ingredients in a bowl and cook on low to 4-6 hours.

Servings: 6

Total calories: 180

Carbohydrate: 6 grams

Protein: 25 grams

Fat: 4 grams

Serve with 1/2 cup brown rice and 1-2 cups vegetables.

Egg and Veggie Casserole with Chicken Sausage

Ingredients

·         10 eggs

·         ½ cup unsweetened almond milk

·         ¾ pound chicken sausage

·         3 cups spinach

·         1 onion

·         1 cup mushrooms

·         1 cup chopped broccoli

·         1 clove garlic

·         Salt and pepper to taste

Directions: preheat oven to 350 degrees.  Saute chicken sausage until cooked.  Pour into casserole dish; saute vegetables until slightly tender.  Add to casserole.  Mix up ingredients.  In separate bowl, whisk eggs, almond milk and salt and pepper.  Pour over sausage mix.  Bake for 30 minutes or until set.

Serves: 8

Total calories: 269

Carbohydrate: 5 grams

Protein: 18 grams

Fat: 9 grams

Serve with 1 orange

Protein Bar- Basic Recipe for meal replacement

Ingredients:

·         2 scoops protein powder

·         1 ½ cups dried oats

·         1 cup nut butter (should be all natural)

·         ½ cup dried fruit (cranberries, raisins, blueberries, dates, etc)

·         1 cup nuts

·         ½ cup seeds

·         1/3 cup ground flax seed

·         1/3 cup maple syrup or honey

·         ½ cup apple sauce

Directions: Mix all ingredients together.  Press into a baking dish (8x11).  Freeze for 1 hour.  Cut into 12 squares and store in refrigerator or freezer.

 

Serves 12

Exact nutritional values will vary slightly based on ingredients used.

Total Calories: 325

Carbohydrate: 20 grams

Protein: 15 grams

Fat: 20 grams

 

Store in the freezer.  If using for a snack, cut into 24 pieces.

Chicken and veggie stirfry

Ingredients

·         1 pound chicken breast, cut into bite sized pieces

·         1 onion, diced

·         1 bell pepper, diced

·         3 cups green beans

·         1 cup mushrooms

·         2 cloves garlic

·         3 Tablespoons soy sauce

·         1 Tablespoon sesame oil

·         1 Tablespoon ginger

·         1 Tablespoon Worchester sauce

Directions:

Heat oil in a large skillet and cook chicken.  When almost cooked, add remaining ingredients.  Continue cooking until veggies are tender.  You may need to add ½ cup water.

Serves: 4

Total Calories: 195

Carbohydrate: 10 grams

Protein: 26 grams

Fat: 7 grams

Serve with 1/2 cup brown rice.

 

 

 

Meatloaf with a twist

Ingredients

·         1.25 pounds ground beef (should be no more than 20% fat)

·         8 ounces mushrooms

·         1 zucchini

·         ¼ onion

·         1/2 cup tomato sauce

·         1 Tablespoon garlic powder

·         1 teaspoon oregano

·         1 teaspoon basil

·         ½ teaspoon black pepper

Directions: Preheat oven to 400 degrees.  Chop the mushrooms and zucchini in a food processor.  Dice the onion.  Then add all ingredients (except ¼ cup sauce) to a bowl and mix well.  Place in a loaf pan; pour ¼ cup tomato sauce on top and bake for 45 to 60 minutes.

Serves 6

Total Calories: 224

Carbohydrate: 4 grams

Protein: 19 grams

Fat: 15 grams
 

 

Serve with 1/2 sweet potato and 1-2 cups vegetables

 

 

Turkey and Barley Soup

Ingredients

·         ½ pound ground turkey

·         1 Tablespoon Olive Oil

·         1 Onion

·         1 carrot

·         1 Stalk Celery

·         6 Cups Chicken Broth

·         ½ Cup Barley

·         3 Cups Spinach

Directions

Use a large saucepan and cook the turkey in the olive oil.  When almost cooked, drain any excess oil or fat and add the onion, carrot and celery, all chopped.  After 5 minutes add the Broth and Barley.  Bring to a boil, then simmer for 30 minutes.  Add spinach at the end and serve.

 

Serves: 4

Total Calories: 210

Carbohydrate: 23 grams

Protein: 16 grams

Fat: 8 grams

Serve with 3-5 whole grain crackers.

 

 

 

Kale Salad with Turkey

Ingredients:

·         3 cups Kale

·         2 Tablespoons Almonds, chopped

·         1 granny smith apple, chopped

·         1 Tablespoon dried cranberries

·         4 ounces cooked turkey breast

Directions: 

Combine all ingredients and add 2 Tablespoons Cashew Mayonnaise (see recipe).

 

Serves: 2

Total Calories: 320 (with 1 tablespoon "mayo")

Carbohydrate: 27.5 grams

Protein: 23 grams

Fat: 12.5 grams

 

 

Cashew Mayonnaise

Ingredients:

·         ¼ cup water

·         ¼ cup olive oil

·         1 cup raw cashews (soak in water overnight)

·         ¼ cup cauliflower

·         1 ¼ teaspoon mustard

·         1 teaspoon honey

·         Juice of 1 lemon

·         1 teaspoon apple cider

·         ¼ teaspoon salt

Directions:

Put all ingredients into food processor or high speed blender.  Blend until creamy.

Servings: 16 (1 Tablespoon servings)

Total Calories: 74

Carbohydrates: 2.5 grams

Protein: 1 gram

Fat: 7 grams